What is the ketogenic diet? And how it differs from all other diets. There are so many different diets out there. That it can feel like. You’re drowning in a sea of endless choices. But look no further. Because the ketogenic diet has pretty much everything. You need among the proven health benefits of this diet is weight loss mental. Focus increased energy controlled blood sugar stabilized blood pressure. And so much more interesting thing to keep on watching. Before we get into
all the tasty details hit. That subscribe button and ring the notification bell to hang out on the bright side of life. More often okay. So what exactly is the ketogenic diet and how does it work well the word keto comes from the name of small molecules. That our bodies produce called ketones. They’re basically an alternative fuel source. That your body uses. When glucose aka blood sugar is in short supply. If you consume fewer carbs the things. that break up into blood sugar quickly.
And moderate amounts of protein. Which can be converted into blood sugar. As well your body produces the necessary amount of ketones and starts running almost entirely on at your insulin levels. Become really low while fat burning increases dramatically put it short. When you follow the ketogenic diet. It becomes easier for your system to get access to your fat stores and burn them off as a result. You lose weight incredibly fast. But unlike a lot of crash diets out there. This
one doesn’t hurt your system. It’ll still work like a charm even though all these changes and while. This diet seems like a dream come true not everyone can follow it. If you have diabetes or high blood pressure and take medication for your condition. The ketogenic diet isn’t for you women. Who are breastfeeding should also steer clear of this one. Always talk to your doctor. Before you start a new diet. Because only a medical professional can tell. If your body can handle
such changes. If they give you the green light. They can also give you a few tips. How to make it safer and easier for your system. to cope with the new menu the ketogenic diet is sort of an overarching term. There are actually a few versions. You can choose from depending on your preferences. There’s the standard ketogenic diet a low carb moderate protein and a high-fat diet consisting of approximately 75% got 20%protein and 5% carbs cyclical ketogenic diet. Involves periods of
higher carb refeed. For example:- To higher carb days after five standard low-carb ketogenic days, the targeted ketogenic diet allows. You to add carbs around your workouts and a higher protein ketogenic diet. The standard ketogenic diet but with more protein changing the menu to 60%fat 35% protein and 5% carbs keep in mind. That the safest choices here are the standard. And high protein ketogenic diets since they’ve been studied more exclusively than the other two types:-
The cyclical and targeted diets are more suitable for bodybuilders or athletes. But enough with the theory let’s have a look at it. What you can and can’t eat while on a standard ketogenic diet. You should base the majority of your meals around. These foods and ingredients meat like red meat steak ham sausage bacon chicken or turkey fatty fish including salmon trout. And tuna pastured or omega-3 pool eggs grass-fed butter and cream unprocessed cheese such as goat cheese cream.
Cheese blue cheese or mozzarella nuts and seeds like almonds walnuts pumpkin seeds or chia seeds healthy oils especially extra-virgin olive oil coconut oil and avocado oil low carb vegetable. Tomatoes onions peppers and most green leafy veggies will do healthy herbs and spices for the food. You should avoid under any circumstances. They are sugary foods such as soda smoothies cake ice cream candy and anything of the like fruits. That includes whole fruit and fruit.
Juice grains or starches including wheat-based products rice pasta or cereal beans or legumes such as peas kidney beans lentils or chickpeas root vegetables and tubers. For example:- Potatoes sweet potatoes carrots or parsnips the products labeled low-fat or diet unhealthy fat. The kind found in vegetable oils mayonnaise and other products alcohol. The perfect beverage choices for the ketogenic diet are water coffee and tea. Just avoid sweetening those up with sugar. You can
add a small amount of milk or cream. To your coffee through an occasional glass of wine won’t hurt. Your diet either getting started with any new diet always seems like the most daunting task to make it a bit less confusing for you. Here’s a seven-day ketogenic meal plan. That you can follow or use as an example:- When k ree in your own day one breakfast a sausage and spinach frittata. And a cup of coffee with two tablespoons of heavy creams lunch half a cup of simple egg salad.
For romaine lettuce leaves and two slices of bacon dinner 6 ounces of rotisserie chicken, 3/4 cup of cauliflower gratin2 cups of chopped romaine lettuce. And 2tablespoons of sugar-free Caesar salad dressing. Between-meal snacks half an avocado with light salt and pepper and24 raw almonds day two breakfast again a sausage. And spinach frittata and a cup of coffee with heavy cream. If you want to change things up. You can make an egg tomato basil and goat cheese omelet
instead of lunch. Two cups of chopped romaine lettuce two tablespoons of sugar-free caesar salad dressing and one cup of chopped leftover chicken from yesterday’s dinner. One Italian sausage link one cup of cooked broccoli one tablespoon of butter and two tablespoons of grated Parmesan cheese. Between-meal snacks have another half an avocado with light salt and pepper and add five sticks of celery with two tablespoons. of almond butter day three breakfast – cream
cheese cupcakes. Two slices of bacon and a cup of coffee with two tablespoons of heavy cream lunch. One Italian sausage length was 3/4 cup of cauliflower gratin. Or you can have shrimp salad with olive oil and avocado for a changed inner 1 and 1/2 cup of chili spaghetti squash casserole 2 cups of raw baby spinach and 1 tablespoon of sugar-free ranch dressing. Between meal snacks two sticks of strength cheese and one cup of bone broth day for breakfast we’re back to a sausage.
And spinach frittata and a cup of coffee with heavy cream to drink sugar-free yogurt with peanut butter cocoa powder. And stevia is an alternative option as well lunch. One and a half cups of Chile spaghetti squash casserole or stir-fried beef with vegetables cooked in coconut oil. dinner1/2 a cup of antipasto salad sun-dried tomatoes and feta meatballs 2cups of raw baby spinach 1 tablespoon of sugar-free Italian dressing. Between-meal snacks half an avocado with light salt and pepper and 1 cup of
bone birthday five breakfast – cream cheese pancakes. Two slices of bacon and a cup of coffee with heavy cream or a ham and cheese omelet with vegetable lunch half. A cup of antipasto salad and four sun-dried tomatoes and feta meatballs or chicken salad. With olive oil and feta cheese dinner and one cup of Cuban pot roast two cups of chopped romaine lettuce two tablespoons of sour cream 1tablespoon of chopped cilantro. And a quarter cup of shredded cheddar cheese. Between
meal snacks five sticks of celery with two tablespoons of almond butter. And 1 cup of bone broth day six breakfast three scrambled or fried eggs1 teaspoon of butter 2 slices of bacon and a cup of coffee with heavy cream lunch. One cup of Cuban pot roast two cups of chopped romaine salad. 2tablespoons of sour cream 1 tablespoon of chopped cilantro. And a quarter cup of shredded cheddar cheese to change things up. You can have a burger with salsa cheese and guacamole
instead, dinner one and a half cups of chili spaghetti squash casserole two cups of raw baby spinach,
and one tablespoon of sugar-free. Ranch dressing or steak and eggs with a side salad between-meal snacks 24 raw almonds or one cup of bone birthday seven breakfast – cream cheese pancakes two slices of bacon and a cup of coffee with heavy cream or fried eggs with bacon and mushrooms lunch half a cup of antipasto salad with four sun-dried tomatoes and feta meatballs ora
a handful of nuts and celery sticks with guacamole and salsa dinner one cup of Cuban pot roast two cups of chopped romaine lettuce two tablespoons of sour cream 1 tablespoon of chopped cilantro 1/4 cup of shredded cheddar cheese if you want to go with something else you can have pork chops with Parmesan cheese broccoli and salad between-meal snacks one cup of bone broth and two sticks of string cheese and that pretty much yes there are a lot of
repeating dishes throughout this seven-day plan but donut worry you can still incorporate your favorite meals just make sure that they abide by the basic guidelines of the keto diet plus the internet is full of awesome keto recipes so have a look at what’s out there now you might experience some unpleasant side effects as you begin to the ketogenic diet the biggest one is keto flu the symptoms of which include poor energy and mental function increased hunger sleep issue nausea and
digestive discomfort in order to minimize your risk of having these problems try a regular low carb diet for the first few weeks before going full-on keto it’ll give your body a chance to burn more fat while gradually preparing for the ketogenic diet following a ketogenic diet that can also change your body’s water and mineral balance just try to add extra salt or take mineral supplements if you notice these changes and be sure to check in a few doctors from time to time
despite these unpleasant but still possible side-effects the ketogenic diet has been proven to have the times of amazing health benefits scientists from the center for obesity research and epidemiology at Robert Gordon University in the Unconfirmed that this diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels as well as increasing the good cholesterol in your blood researchers from the department
biomedical sciences at Italy’s University of Padova also found that lower insulin levels and eating less sugar and processed foods are really helpful for getting rid of acne if you’re still not convinced to give it a shot then check out several studies including one conducted by the Department of Biology at Boston College have shown that a ketogenic diet can be used to treat certain types of cancer and even slow tumor growth now that’s impressive right and that’s still not the
complete list of all the health benefits that this diet can give you so what are you waiting for the ketogenic diet is everything you need to stay fit and healthy and what do you think do diets really work or are they just a waste of time sound off in the comments section below don’t forget to give us a like and click that subscribe button to stay on the bright side of life[Music]